How to dominate in BJJ or Grappling?

Pressure is a technical skill that can make your control overwhelming, forcing your opponent to wear down and make mistakes .

In this article, we'll break down how you can improve your pressure from control positions , using key techniques and strategies that will make your training and sparring much more effective.

In your next workout, try applying these tips and you'll see how your control positions become more effective. And if you want to improve your performance even further, make sure you train with the best equipment.

1️⃣ What is pressure in BJJ and Grappling?

Pressure in Jiu-Jitsu and Grappling is the skill of using your body weight, bone structure, and body mechanics to limit and control your opponent's movement . It's not just about crushing your opponent, but also about creating discomfort and restricting their ability to escape or counterattack.

Well-applied pressure can exhaust your opponent mentally and physically , making it easier to transition to a submission or better position.

2️⃣ Why is this pressure important?

✔ Fatigue your opponent: If you apply pressure correctly, your opponent will expend more energy trying to move or defend.
✔ Greater control: Effective pressure reduces your opponent's escape options.
✔ Opens up attacking opportunities: Discomfort and exhaustion cause the opponent to leave spaces or make mistakes that you can exploit.
✔ Works for all weights: While heavier weights have an advantage in pressing, with proper technique anyone can develop crushing control.

3️⃣ Keys to applying effective pressure in BJJ

✅ Body Fit: The “Shoulder, Hip, and Head” Rule

To maximize pressure, you should distribute your weight well and make sure your head, shoulders, and hips are in the correct position.

• Shoulders: Use these to push the opponent's torso into the ground.
• Hips: Keep your hips heavy and close to the ground when in side control or mounted.
• Head: Align your head with your pressure; if you tilt it too far, you may lose balance.

✅ Breathe and relax your body

One of the most common mistakes when trying to apply pressure is tensing your body too much . If you're stiff, you tire more quickly and lose mobility. Learn to relax certain parts of your body while maintaining active pressure on others .

Example:
If you are in side control , you can relax your legs while using your chest and shoulders to press against the opponent's torso.

✅ Contact points and weight distribution

The secret to good pressure is to use strategic contact points to maximize your leverage over your opponent.

Where to apply pressure:
✔ Chest over the opponent's face or torso.
✔ Shoulders on the jaw or ribs.
✔ Heavy hips to maintain control.

The most experienced use their body as a method of immobilization , making moving a real punishment for the opponent.

4️⃣ Applying pressure from key positions

🔹 Side Control (100 kilos)

• Lower your center of gravity and place your chest over your opponent's torso.
• Use head and arm control to limit your hip movement .
• Don't lean too much on your knees, transfer your weight to your torso.

🔹 Mounted (Mount Position)

• Keep your knees firmly on the ground and prevent your opponent from bridging you.
• Apply pressure with your chest to their face or chest to limit their breathing.
• Stay loose to react to their escape attempts.

🔹 North-South Control (North-South Position)

• Place your chest and abdomen over your opponent's face and torso.
• Control the opponent's arms to prevent them from escaping.
• Use your hips to create extra pressure if he tries to move.

5️⃣ Common Mistakes When Applying Pressure (and How to Fix Them)

❌ Using too much force and getting tired quickly
✔ Focus on body mechanics and weight distribution instead of unnecessary force.

❌ Resting your knees too much on the floor
✔ Keep most of your weight on your opponent's torso, not on your own legs.

❌ Leave room for escapes
✔ Adjust the pressure well and avoid lifting your body too much , which allows the opponent to slide underneath.

6️⃣ How to improve your pressure in Grappling?

🔸 Mobility exercises: Pressing isn't just about strength, it's about knowing how to move efficiently without losing control.
🔸 Control Drills: Practice holding the position without letting your partner escape.
🔸 Play with weights: If you train with heavier people, you'll learn to distribute your pressure better.
🔸 Watch the best: Study videos of grapplers like Bernardo Faria (master of pressure in BJJ).

In our shop, we have rashguards, shorts, and knee pads designed for those looking to take their pressure to the next level. Check them out!

🔽 Now it's your turn: What's your favorite position for applying pressure? Leave us a comment and share your experience on the mat.